• When: 2017-10-11
  • QIC: McLovin
  • The PAX: Toy, Fudd (#Respect), Freebird, Grillz, Special K (#Respect), Wolowitz, Turnpike, Katniss, Hee Haw, Double Down, Skybox, McBeal, Lambchop, McLovin


Davant Destroyed

Columbia, SC / By / October 11, 2017 /

14 PAX emerged from the #Fartsack on this supposed fall day in search of a way to #GetBetter. With conditions reminiscent to those of a Burmese jungle, YHC wanted to push the limits of these former #SadClowns of #TheCastle with an old favorite: #DavantDestruction. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings Grant this morning as they each were ready willing and able to #PushTheRock.

Conditions – 75 Degrees and jungle-like (Perfect Burpee Weather)

Disclaimer

The Thang:

COP 

SSH Burpees (5 SSH and then drop and do 1 Burpee) x 25 (IC)

LBC’s x 15 (IC)

Merkins x 10 (IC)

Imperial Walkers x 15 (IC)

Flutter Kicks x 20 (IC)

 

Indian Run from Clubhouse, down S. Kings Grant Drive.

Stop at intersection of Cotton Hope Lane & Davant Place

 

Davant Destruction

Round 1

Burpees x 10 (OYO)

Solo Iron Cross x 10 (OYO)

Knerkins x 10 (IC)

Squats x 10 (IC)

Follow Davant Place around until reach S. Kings Grant Drive

Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)

Al Gore (OYO) until Six Arrives

 

Round 2

Burpees x 10 (OYO)

Solo Iron Cross x 10 (OYO)

Knerkins x 10 (IC)

Squats x 10 (IC)

Follow Davant Place around until reach S. Kings Grant Drive

Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)

Flutter Kicks (OYO) until Six Arrives then Flutter Kicks (IC) x 20

 

Round 3

Burpees x 10 (OYO)

Solo Iron Cross x 10 (OYO)

Knerkins x 10 (IC)

Squats x 10 (IC)

Follow Davant Place around until reach S. Kings Grant Drive

Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)

Air Presses (OYO) until Six Arrives then Air Presses (IC) x 20

 

Indian Run down S. Kings Grant Drive back to Shovel Flag

 

Circle Up

Merkins x 5 (IC)

Chaser LBCs x 15 (IC)

Diamond Merkins x 5 (IC)

Chaser LBCs x 15 (IC)

Hand Release Merkins x 5 (IC)

Chaser LBCs x 15 (IC)

Wide Arm Merkins x 5 (IC)

Chaser LBCs x 15 (IC)

Burpees x 1 (OYO)

COT/BOM – McLovin

Moleskin:

  • #DavantDestruction continues to be #CrowdPleaser. Nearly 2.5 Miles of running, a few merkins (counting burpees), and just the right amount of ab work to sweat a little on Hump Day.
  • Great to have Hee Haw at #TheCastle this AM. He always bring a positive vibe to any AO. In all seriousness, great to have a former AOQ around to push all the PAX, including YHC, to get in full reps and to do so with full effort #PushTheRock
  • Continues to be outstanding to see how #TheCastle PAX are getting better and stronger. 3 PAX this AM (Toy, Grillz and Fudd) had their ruck sacks on as they prepare for an upcoming GoRuck Event. Funny, but YHC did not notice if they did Burpees with their rucks on. That would be extra strength #DRP
  • Katniss was a #LarryBird this AM, but what is new.
  • Great to have Skybox and Double Down out this morning.

 

Announcements (taken from the F3 Columbia Newsletter):

  • Wednesdays, 5:00 AM – The Armory @ #Brickpile
  • Wednesdays, 5:15 PM – Standing HDHH @ Bar None
  • Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts

Aye!

McLovin